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Do you find that you are short on time, and fitting training in is tough, I mean WHEN???

When indeed.

You may want to hit a particular time for a race or maintain an average speed, you may even simply want to tick off the training you had planned in your head, and you are finding that it is simply not achievable. I personally think it is hard enough to fit in meals and to see family and friends!

So…some simple solutions for you are provided below which will help you to plan and reach your goals without having to waste any precious time.


Photo by David Lariviére on Unsplash

So many people drive to work, although with working from home you may have now gained that time back.

If you do normally drive or use public transport to get to work, try switching the car/train/bus for a bicycle, or your running shoes? Even if it is just one day per week, it can help you fit training into a busy life.

If you work from home can you try a new routine? I get up, have a cup of tea and listen to some music, and then I walk around the canal/estate for 15 minutes to get to my place of work (my house!). I can extend this to 30-60 minutes and include a training session. I have been 'given the gift of time'!


Photo by Toa Heftiba on Unsplash

Start the week well with a training diary, and with alarms if it's on your phone.

Remember, plan in all major activities, start with your rest day which is the most important day of the week, then include work, social commitments, etc.

Then see how much time you actually have and plan in your training sessions which include time to and from any venue you may be training at, allow for some social time and time to warm-up and cool down effectively. This includes stretching.

When we write our plans down and make them real on paper, we are more likely to commit.


Photo by Victor Freitas on Unsplash

Having a training buddy means you can combine training with social time. Find someone who is looking to achieve similar goals to you, I am currently training to improve my 5km time, but want to do some cross-training on the bike.

Due to nerves from a previous accident, in order to motivate myself I plan in sessions with friends so I feel safer (although that does depend on how they ride), and it distracts me from actually doing a ‘training session’, it then becomes more about the social side of the ride.

Last week I did a 3 hour bike ride which I'd planned in, which normally would bore me to tears if I was on my own. Yep who'd have thought a former international age group athlete would get bored on rides, but everyone does - sometimes you've seen the same set of trees faaar too many times.

Thankfully I have some friends who wanted to visit Alvaston Castle (Derbyshire) so we set out, got a little lost and eventually completed 44 miles on the bike. It was fun, easy and meant I got my long ride in without much thought. Also if I did have a problem I had some guys to back me up. Good training buddies are like gold dust, treat them well, and remember it's not all about the session, make time to chat and see how each other is really doing especially in these tougher times.

Make time for social stuff above training especially if you are an extrovert, but as above why not combine it?


Photo by @IanTriathlete

If you don’t know when you can fit training in, and you simply don’t commit to sessions, put them off and say things like "maybe tomorrow" or "maybe if I have time" "maybe later this week"

Well... MAYBE it’s time to stop making excuses, putting off the thing that will help you on your journey, and start living up to that goal you said you would achieve.

Maybe it's time to recruit a coach.

A coach can plan your training for you, they should offer you a personalised plan, which can be tailored to your lifestyle, and be flexible to your needs.

It provides accountability similar to a friend, but from a qualified and trained professional who will know how to get the best out of your body in the limited time you have, maximising your efforts to provide structure, a clear path, and remove the maybes!

It’ll likely mean hitting your goals faster. Remember it's all about finding the right coach.

GIF courtesy of LFCTV

If you require a guide to help you improve your fitness or work towards your next triathlon goal, contact now us by clicking here.

Have a great day,

Ian Scarrott aka IanTriathlete

TriClub Owner & Head Coach

PS. remember there are daily workouts on twitter: @iantriathlete and join me on instagram to see snippets in the life of an age group triathlete (currently mostly a runner during Covid, bring back the pools!).

For more swimming, cycling, running, tips and tricks remember to Join our FB Coaching Online Community. You can also like our Facebook Page here @triclubuk.

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By Ian Scarrott (TriClub Head Coach)

FB, Twitter & Instagram: @triclubuk

In the blog post below we provide 3 MINI XMAS TIPS & give you a brief overview of 3 APPS to take your exercise to the next level:

1. EAT – To maintain optimum performance we need calories, it’s a simple equation of

>>> calories in - calories out (i.e. what the body uses normally day-to-day to function + any exercise undertaken which includes walks to the pub). Over Christmas don't worry too much about this, we all over indulge. Our advice is to relax, enjoy what you eat, it's unlikely in the space of a few days you are going to destroy your training. Equally on that note…

2. DRINK (Responsibly) – includes water, see the last article here regarding hydration. ... also we don't want you stumbling over and getting injured! We know from personal experience that injuries are not fun. We want you to be fit, healthy and ready to take on your 2019 goals!

Steve completed his first triathlon and second in one day, knocking off almost 5 minutes between races!
Race Day Support with Coached Athlete Steve at the Jenson Button Triathlon.

3. PRESENTS (use them well especially the FREE apps below) - Send us photos of you testing out your new gadgets – we love to see you guys enjoying yourselves and we will feature the best photos on our social media feeds via @triclubuk! That are the FREE APPS you may want to consider:

a. Training Peaks – You can link this with garmin and a number of other devices to establish training zones, miles and time covered, as well as recording stats like power and average heart rate. An excellent app to track your training towards your goals

b. Strava – effectively the Facebook of the exercise world. This software is available to live record all exercise. It will allow you to see distance covered on things like bike rides and runs. You can also join Strava Groups to link with and compete against other people! To join our Strava group please click here:

c. MyFitnessPal – looking to change your way of eating, lose some holiday weight, or make sure you are getting enough calories on board post-Christmas? MyFitnessPal is an app where you can record literally everything you are eating to make this happen. It's even better when linked up with Training Peaks via a tailored personal training and coaching plan.


We are on a break until the day after Boxing Day. Keep an eye as coaching deals will be available for you – these will be available until New Year’s Eve. We have three exciting deals coming out!


As a Christmas present we would love for you to have access to free content throughout the year coming out every Friday, every week without fail! Can you like our FB Page and Instagram/Twitter feeds: @triclubuk to ensure you stay up-to-date with deals, clubs and camps coming up.

Merry Christmas & God bless,

Ian Scarrott

TriClub Head Coach

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By Ian Scarrott (TriClub Head Coach)

Insta: @iantriathlete, FB: @triclubuk


It is recommended that an athlete eats, to start with, 3 hours prior to a run. However, there is no real hard and fast rule of WHEN you should eat, or if you should eat at all (Galloway, 2007, p.133). The main rule of thumb is anything you do race day you should TEST IN TRAINING.

While some people may have a strong constitution, others may have a more sensitive stomach. Add in potential issues of intolerances, allergies, and personal preferences and we have a real mine field.

Ultimately it will be trial and error process. Therefore, play it safe to start and allow your digestive system time to be able to process the food. With regards to which food you will eat, start with blander foods that are less fibrous and less likely to get you jumping for the hedges (c’mon we’ve all been there right?!). Three suggested foods pre-run in training and racing:

- Oats with milk

- Bananas

- Buttery Toast

NB: I prefer oats (slow-release energy), water (hydration), sugar (quick-release-energy and adds flavour) and a pinch of salt (will help you stop cramping towards the end of the race if you have pushed it – although unlikely in a 10k).


It is worth knowing your sweat rate on different conditions. How do you figure this out I hear you cry?! I have included a link you can use via Training Peaks (Blow, 2018,

I understand it is winter so for those of you completing a 10k in under the hour it is unlikely you are going to need a huge amount of water/electrolytes on the run. If you worry about dehydration then take a hand-held water bottle with you and once you have worked out your sweat rate in colder conditions fill up your bottle as required and try to take on the respective amount of fluids as a 1% drop in hydration can = a 10% drop in performance! Equally do not over hydrate as this can cause significant health problems including hyponatremia.


Whilst stimulating different energy systems (aerobic, lactate and creatine) are all important for 10k training and will help you along to a top performance, the increase in performance will actually come during recovery!

To help with recovery and ensure you have sufficient protein and glycogen for the next session and to maximise recovery a 2:1 carbohydrate:protein ratio is commonly advised. Some people take supplements. For the purest form or protein Whey Isolate is key mixed with ground oats (and my favourite a teaspoon/tablespoon of honey mmmmm).

As an alternative cheaper way to recover just drum up your own recipes from our friends over at Mac-Nutrition. A must follow for any swimmer, cyclist, runner or triathlete.

I hope you enjoyed 3 top tips for nutrition for a 10k. I have limited coaching spaces available to help you achieve your goal whether its finishing your first 5k, 10k, Marathon or smashing your Triathlon PB into a Great Britain Age Group vest.

For more information please see here: or contact me direct via and we can have a brief chat or meet up for a coffee to discuss the next steps ahead.

Thank you for taking the time to read this and I look forward to helping you on your journey with some more free content coming soon!

Peace, love and all that jazz!

Ian Scarrott

TriClub Head Coach



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